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PODCAST

In Shape Radio

Not another fitness podcast full of fluff and no practical advice. Audio delivered by an evidence-based nutritionist and exercise scientist with 8 years of coaching experience to help you get healthier, leaner, stronger and fitter.

health & fitness

All Episodes

43:59

Practical Tips For Boosting Your Motivation

In Shape Radio ·

2025/01/17

As we cross the half way point of January, it's common to feel early new year motivation start to fade.In this episode expect to learn what motivation actually is, practical tips for creating and most importantly, some mental models for getting stuff done in line with your goals and values even when you don't feel like it.Enjoy!Want to connect with me and learn more about my coaching? Check out the links below.4 Weeks of Free Coaching: https://mailchi.mp/inshapenutrition/freecoachingInstagram...

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16:20

Rising Above Peer Pressure During Transformation

In Shape Radio ·

2025/01/10

When setting out on a journey of self improvement, especially improving your health and fitness or losing weight, you will inevitably come up against friction from other people.Perhaps you are called boring for skipping the Friday pints or you're told you've changed because you choose to leave the party at 10pm instead of 5am.Here are my thoughts on how best to deal with peer pressure to keep you on track.Want to connect with me and learn more about my coaching? Check out the links below.4 We...

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44:17

Reflect, Review, Set...Go - Your Guide to 2025 Goal...

In Shape Radio ·

2025/01/03

Happy new year everyone!The turn of a new year gives us an opportunity to reflect on our goals and plan what we want to get from the year ahead.In this episode, I walk you through the in-depth process I have been through to set my goals for 2025.I explain where I fell short on one of my major 2024 goals and how I am making sure I learn from it to do better this year. I also go over the goal setting framework I use with myself and clients to set goals in a way that boosts your chances of actua...

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51:46

15 Of My Favourite Quotes, Teachings and Tools from 2024

In Shape Radio ·

2024/12/20

Something a little bit different on In Shape Radio this week!I have a notepad both on my phone and in my bag where I jot down things I hear on podcasts, audiobooks or things I read from paper books that I like.It would of been a challenge to deliver them all as there's hundreds of random bullet points, however I put them into categories and picked out 15 of my favourites to discuss on the podcast today.If these things have helped me, then maybe they can help you too!If you'd like to learn mor...

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42:24

How to Nail Flexible Nutrition in 2025

In Shape Radio ·

2024/12/13

With Christmas on the horizon, I am fully aware that fat loss and a calorie deficit are probably the last thing on your mind right now.However, if in 2025 you are planning to continue or start a fat loss journey, I wanted to deliver an episode to explain what I mean by "flexible nutrition" to get you ahead of the game.This episode will help you think about your diet in the right way, from day 1.I use flexible nutrition principles in some form with 99% of the clients I work with.In today's wor...

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23:01

The Key to Long Lasting Health, Body and Fitness...

In Shape Radio ·

2024/12/08

6 week fat loss shreds and 12 week body transformations - two very common adverts you'll see all over the internet as we approach January - but do they really support long lasting results?In this episode I discuss one of the most common themes I see when coaching clients who successfully maintain their body and health transformation results, long after the dedicated diet and exercise plan has finished.If you'd like to learn more about coaching with me to help you live a healthier, happier, fi...

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40:59

The Month Of Maintenance...And That Is Okay!

In Shape Radio ·

2024/12/01

December is here! A month where naturally our goal progression slows down little due to a busier social calendar and everyone starting to wind down.For fitness and body composition, I am a firm believer that if you maintain in December, it's a huge win because circumstances mean it would be easy to go back without some mindfulness and structure.Maintaining in December is achievable, and here are some of my tip tips to help with having some festive fun, loosening things off a little without co...

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52:26

The Menopause: Weight Loss and Health Implications...

In Shape Radio ·

2024/11/22

Over my career, I've coached hundreds of women, through both peri and post menopausal stages of life.Last year I attended a women's health conference with some of the world's leading experts within the evidence-based menopause area, to really dive into what the science says.In this episode, I bring you some of the most up to date and practical takeaways from both the science and my experience when coaching women through body and health transformations. Expect to learn tips for optimal h...

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33:20

Banana Skins - What Keeps Tripping You Up?

In Shape Radio ·

2024/11/15

When it comes to any goal that requires a lot of time and effort, there will always be banana skins along the way that cause you to slip up.You can minimise often they slip you up by using some of the tips I have found useful and share in this episode.Please note, this is not intended for prescriptive mental health advice and you should always speak with an expert if help is needed.If you'd like to learn more about coaching with me to help you live a healthier, happier, fitter and more In Sha...

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22:33

What I'm Doing About My Cholesterol Results

In Shape Radio ·

2024/11/10

In this episode, I follow on from last week and discuss my cholesterol results in more detail, along with some small changes I am making to my day-to-day nutrition to support better retest results in a few months time.Please note, this episode is not intended for medical advise. Please consult with a medical professional regarding anything relating to blood tests and cholesterol levels.Here are my results...If you'd like to learn more about coaching with me to help you live a healthier, happi...

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34:36

The Bloody Verdict Is Out

In Shape Radio ·

2024/11/01

This week I went for a full health MOT to look at various aspects of health, including a lot of blood work.With the recent rise of carnivore diet followers coming out with sky high cholesterol and triglyceride levels and gradually making a shift towards a more balanced nutrition approach, I decided to get tested.I share the results of living in line with my messaging around nutrition for the last 10 years, where I am not always perfect but I am always consistent.Here are my results...If you'd...

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47:34

Training and Nutrition Around The Menstrual Cycle: An...

In Shape Radio ·

2024/10/25

In this episode I discuss some of the most common factors I consider, when coaching women through body transformation or performance based goals.The information provided is based on a mix of evidence based information, as well as what I have seen to work in practice when coaching my clients.If you'd like to learn more about coaching with me to help you live a healthier, happier, fitter and more In Shape life, without needing to live like some kind of fitness professional, then hit me up!4 Wee...

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21:49

Getting Over Being Sh*t at Stuff

In Shape Radio ·

2024/10/18

We're approaching the time of year where many people start new things.It could be the gym, running, hobbies or any other life persuits.Often people are held back by the idea of being sh*t at something out of fear of what others might say or think.In this episode I give some examples of things I have been bad at initially, but with practice have improved over time.I also share some practical mindset tips for ways to think to help get over the fear of sucking at something for a period of time.I...

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22:00

7 Things To Start in Autumn to Get In Shape for Summer

In Shape Radio ·

2024/10/11

I firmly believe making October the new January helps people really succeed with making changes to their body, health and fitness.From laying the foundations to going into the festive season a few kilos lighter, and more!In this episode, I give my thoughts on why I take this stance, along with some practical things that you can start doing now to make achieving your 2025 fitness goals much more manageable.If you'd like to learn more about coaching with me to help you live a healthier, happier...

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27:29

Practical Tips to Improve Your Sleep In Winter

In Shape Radio ·

2024/10/04

As the seasons change and the days get shorter, getting less sunlight can impact our mood, but also our sleep.Which means in winter, implementing a few tactics and controlling your environment to support your sleep can go a long way to improve quality and/or the quantity of sleep you get.Don't worry, I'm not going to preach a lengthy 2 hour sleep routine and make it seem impossible. Even for the parents of young kids out there, if you know your quantity of sleep is out of your control, perhap...

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16:57

Does One Bad Diet Day Ruin The Whole Week?

In Shape Radio ·

2024/09/27

"I'll start again Monday"I'm sure we've all said it after a Thursday or Friday doesn't go to plan on a diet.We fall into a weekend of f**k it mode and prepare to hit the magical reset button come Monday morning.But does this logic really make sense?I hope this episode gets you thinking differently the next time your diet doesn't go to plan on one day.If you'd like to learn more about coaching with me to help you live a healthier, happier, fitter and more In Shape life, without needing to live...

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15:25

One Simple Change to Improve Daily Energy

In Shape Radio ·

2024/09/20

Do you roll straight out of bed and reach for the espresso button or kettle switch?Are you someone who has been in the habit of coffee before life and never thought to try anything different?Could delaying that first caffeine hit a little actually result in better energy and mental performance through the morning, as well as support your sleep later that day?Let's find out!

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27:11

Lift Now and Be Thankful Later - Common Regrets of...

In Shape Radio ·

2024/09/13

As we age, muscle loss through sarcopenia has the ability to increase risk of falls and hip fractures, as well as decrease quality of life due to poor mobility.Thankfully, we can stop or at least massively slow that down.In this episode I talk about the benefits of starting lifting weights now, no matter your age, as well as some changes to the podcast, including a new weekly feature.If you'd like to learn more about coaching with me to help you live a healthier, happier, fitter and more In S...

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12:37

When the C-19 Strikes

In Shape Radio ·

2024/09/06

You're on a roll with your diet, dropping fat and feeling great, before the dreaded C-19 strikes and brings you down.In this episode I share my thoughts around what to do with your deficit, whether to exercise or not, and disucss whether your body actually needs lots more calories.This not medical advice and is simply what I am doing to adjust my nutrition and exercise.If you'd like to learn more about coaching with me to help you live a healthier, happier, fitter and more In Shape life, with...

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13:24

A Rat, A Cat and The Cheese - A Story About Motivation

In Shape Radio ·

2024/08/30

I recently read a research article that really hit something home about motivation and goal setting.Should you focus more on what you don't want, rather than what you do want?Is relying on motivation hindering your progress?Let's find out.If you'd like to learn more about coaching with me to help you live a healthier, happier, fitter and more In Shape life, without needing to live like some kind of fitness professional, then hit me up!Instagram: https://www.instagram.com/inshapewithryan/Email...

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